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Jingdong book

银发族养生素99道适合老年人的健康素食

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Books Fitness & Health Health in the elderly

Jingdong book

银发族养生素99道适合老年人的健康素食

Name: 银发族养生素99道适合老年人的健康素食
Brand: Jingdong book
SKU: 3120004231
Price: 25.96 USD
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台湾地区健康类畅销书。99首适合老年人的健康素食。
自然烹调，清爽有味，净化身心，抗老之道。

Content Description

本书提供了简单、可口而且色、香、味俱全的食谱，让上了年纪的人能够吃得快乐又健康。
素食是延年益寿的最好方法。现代营养观念，注重摄取足够的微量元素，新鲜蔬果正式其最好的食物来源。本书为老年人贴心设计一日均衡套餐，料理方便又可充分享用健康所需的维生素、矿物质……

Author Description

刘富子（谢妈妈），精通中、西、日式料理。
现任
慈济委员
慈济大学社区大学《新素食仪》烹饪讲师
慈济大型活动香积组菜色设计
著作
《静思四季食谱》（静思文化）

Catalogue

新素食仪证严法师开示
作者序
料理小常识
推荐序银发素食——吃出健康与环保
营养师序打造健康新契机
一日的均衡饮食
老年人饮食烹调建议
聪明吃素
银发族的营养需求
天然素高汤
早膳一日的营养序曲
午膳适量进食最合宜
晚膳少量进食无负担
精致素食功夫美食好尝鲜
午茶点心营养补充好时机
吃素的感觉银发族证言
健康吃素Q&A

Book Abstract

一日的均衡饮食
营养学家一直认为，早餐是一日三餐中最重要的一环。因为一整夜至少有10小时未进食，早晨起床时血糖最低，而起床之后，大多数人开始各种消耗体力的活动，所以这时最需摄取热能与各种营养素。
早餐丰盛多样
早餐应该吃什么？例如，杂粮稀饭或糙米稀饭，配上豆面制品及一道蔬菜类，可以再加一份水果优格沙拉。种类以多样为原则，早餐供应全天所需营养的1/4～1/3。素食者最好再准备一份含维生素C的水果或果汁，因为素食食物中所含的矿物质（如钙、铁等）虽然含量多，但需要摄取维生素C才能帮助钙、铁等矿物质的吸收，建议早点吃一份水果是最佳选择。
午餐要适量
如果早餐吃得营养丰盛，那么午餐一样只要占一天的1/4～1/3。否则若是不吃早餐，到午餐才吃很多，反而对体重控制有不好的影响。
点心补充营养
老年人下午的点心，能弥补早午餐的不足。一顿丰富的午餐点心，是营养补充的最佳时机。
晚餐吃得少
晚餐在中国人的习惯里，往往是三餐中分量最重也最丰富的一餐；其实应该保持“早餐吃得饱、午餐吃得好、晚餐吃得少”的原则；晚餐的分量可以最少，甚至不吃。因此睡前最好少吃食物，以免增加肠胃道的负担。除非睡觉时间较晚，肚子饿会睡不着，这时就应调整日常作息时间，避免太晚睡觉，否则吃完东西后，至少需要30分钟让食物消化，以避免睡觉后食物停留在休息的肠道中发酵，结果造成更多毒素，情况严重的话甚至会破坏身体的免疫功能。
本食谱的午、晚餐可以轮流调配，而每日四餐的分量比例约：
早餐+早点（水果）：午餐：午点：晚餐：2：1：1：1
老年人饮食烹调建议
由于器官老化，造成老年人味觉消化器官的退化，因此必须更加用心烹调，才能使老年人饮食正常。通常我们可以多利用设备资源、制备方法、烹调技巧及食物选择来完成。
善用烹调器具
利用微波炉、烤箱、电锅、不粘锅等现代设备来蒸、炖、烤、煮食物，可以降低烹调用油，减少食油量。
减少用盐量
多利用中药、香料植物和低盐调味料，如人参、当归、川芎、枸杞、黑枣、红枣、九层塔、香菜、姜、辣椒、芹菜、香菇、金针、金橘、柠檬、芥末、胡椒、白醋、番茄、花椒、肉桂等，适当地搭配各种食物特性来烹调食物，可以减少烹调用盐，并且不失食物美味。
切小块或细丝
将食物切成小块，切成细丝或剁碎后烹调，可让老年人比较容易咀嚼，或是选择质地较嫩的豆腐等；另外加少许太白粉烹调，使菜肴变得滑嫩易吞。
汤汁入菜
菜肴可以带些汤汁，以方便老年人吞咽。
改善口腔味道
口腔常有苦味感觉的老年人，进食之前，可以刷牙、漱口以清洁口腔，或多摄取新鲜水果，让口腔充满水果特殊的清新风味。老年人的味觉改变，有时是由于口腔疾病所致，所以不妨找医师做口腔检查以对症治疗。
坚果类食物
老年人的特异味觉也常是因为锌缺乏的影响，可以多选择坚果类和种子类食物来改善。将坚果类和种子类磨成粉加入食物中烹调，十分方便（如浓汤类、糕饼类、萝卜糕类）。
关心老人情绪。
老年人常会因丧偶、同辈的亲朋好友相继去世、亲人发生意外或本身疾病而导致食欲降低，这时除了谨守上述老年人饮食烹调原则外，还要注意菜肴颜色的搭配，以刺激吸引老年人的食欲。
聪明吃素
五谷杂粮适量吃
糙米、胚芽米、五谷杂粮，以及掺杂各种豆类、坚果所煮成的杂粮饭，除了提供丰富的矿物质、维生素，更含有丰富的糖类、蛋白质及油质，是很好的营养来源。
到底应该如何摄取，才不至于不足或过量呢？吃五谷杂粮，每次只要掺和1～3种谷类即足够了。目前市面上所标榜含一二十种谷类的产品，其实种类太多反而无法消化吸收，甚至产生营养素排挤效应，导致钙、铁吸收不良。
银发族素食者，因为牙齿咀嚼能力的关系，最推荐地瓜白米饭，或换成芋头、南瓜、山药都很好，膳食纤维一样足够。另外几种杂粮搭配法也介绍如下：
白米：胚芽米（或糙米）=2：1
白米：燕麦=2：1
胚芽米：薏仁：红糯米=4：1：1
这几种搭配的杂粮口感较软，接受度也较高。煮饭前记得浸泡4小时，加水比例约1：1.2～1.5（1杯米加1.2杯水），视口感而定。全麦面、山药面、薏仁面、蔬菜面也是不错的面食，口感软，营养也足够。要提醒大家，不管如何营养丰富的杂粮饭、面，每餐七分满就足够了。过量一样会导致肥胖，又会抑制钙、铁吸收，实在是得不偿失。
……

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